Losing weight is not a fast process, especially if you want to go about it healthily. Diet pills, crash and fad diets and other weight loss techniques might result in losing a few quick pounds, but it won't be lasting weight loss and you could put your health at risk. Adopting a healthier lifestyle is the only true way to shed pounds and keep them off safely.
Consult With Your Doctor
Before trying to lose any weight, schedule an appointment with your doctor. She can give you advice regarding the best weight loss plan for you, including diet and exercise tips. She can also alert you to any health concerns she may have and if you need to avoid certain exercises due to joint problems, heart disease or diabetes. Additionally, a weight loss plan can be drawn up to give you direction.
Keep a Food Diary
Maintaining a food diary can help you keep track of what you've eaten. This is an effective way to track your eating habits and to see how to implement changes, says the McKinley Health Center. Write down the time of the meal, what you ate and how you were feeling. After a week, you may notice patterns in when and what you eat. For instance, you might eating more when you're stressed or bored.
Lose Slowly
According to the Centers for Disease Control and Prevention, you shouldn't lose more than 1 to 2 lbs. a week. This is the safest rate of weight loss for most people. You can accomplish this by eating healthier, cutting back your caloric intake by 250 to 500 calories and exercising.
Exercise Regularly
A regular regimen of exercise is essential for weight loss. According to the American College of Sports Medicine, you need to perform cardiovascular activity for 30 minutes, five times a week and strength training for 20 minutes, twice a week to stay in proper shape. To lose weight, increase the duration of your workout to 60 minutes. This should allow you to shed the recommended safe amount of up to 2 lbs. a week.
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